15 mile run, tough one today.

bert harbinson said:

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15 mile run, tough one today.

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it was so freaking hot and humid. 9 slow miles. Almost 1min/mile slower pace this am versus just Wednesday morning.

18 miles this morning getting ready for MCM. One more serious long run then it finally begins to taper. Thank GAWD!

Warmup.

Workout for time:
Run 1200m then:
40 Alt single arm dumbbell snatch @50
40 weighted lunges @50
40 sit-ups
Run 200m
Repeat for 30-20-10 reps with 200m run each time

Stretch

Wtd reverse frog kicks/ Cable standing glute raise/ Cable standing abductor - 4x20 each
4 sets: leg curl x 10/ leg curl with 5 sec eccentric x 5/ leg curl hold x 15 sec/ leg curl pulses x 30
Bulgarian split straight leg DL/ Front foot elevated reverse lunge - 4x12 each (do both exercises on same leg before switching sides)
Leg press (ham focus) / Wtd hip thrust - 4x20 each
Walking lunges - 1 set, 5 minutes